Too much exercise can lead to health risks.
In a time when health professionals are trying to get us up off the couch, you never hear about the risks of working out too hard, or overtraining. Although most often associated with professional athletes, there is a rise in the occurrence of overtraining in overzealous recreational athletes. Rather than increase the health benefits of exercise, overtraining can cause serious health problems.
The definition of overtraining varies between individuals, as it is depends upon a person’s level of physical fitness. With milder symptoms, some professionals consider it overreaching rather than overtraining. Despite the hair splitting over its name, over-exercise can be as serious as under-exercising. The notion that goes hand in hand with “no pain, no gain” seems to be that pushing longer and harder is healthier. This is far from the truth. Your body needs time to recover from extreme exertion. If you push too far, and too hard, you can end up suffering from overtraining syndrome.
Symptoms of overtraining
If you continue to overreach your physical exertion, without allowing time for recovery, you can start to experience one or more of the symptoms of overtraining. Fatigue that continues after your workout is over is one of the earliest symptoms of overtraining. Other mild symptoms are:
• tension
• irritability
• decreased appetite
• restless sleep
• loss of sexual desire
• more aches and pains
• declining athletic performance
There can be even more serious effects for exercise zealots. Anxiety, depression and other alterations in mood can be the cause or one of the serious side effect of overtraining, and need to be addressed. Other more serious symptoms are:
• menstrual irregularities in women
• more significant sleep problems
• prolonged muscle soreness and noticeable decrease in muscle strength
• markedly diminished athletic performance
Men are at higher risk of overtraining than women. Regardless of your sex, your risk of suffering from overtraining syndrome rises with increases in the frequency, intensity and duration of your workout sessions. This is especially true if you ramp up everything at the same time, working out longer, harder and more often. You are also at risk of overtraining if you deviate from prior successful training history. In addition, environmental conditions such as time of year, climate, and altitude can contribute to overtraining symptoms as some medications and the overuse of alcohol, tobacco, caffeine, herbs and stimulants.
There is no blood test to confirm overtraining syndrome. If left unattended, overreaching and overtraining can result in serious health problems. The best way to prevent this is to pay attention to your body, be aware of the symptoms and respond immediately if one or more symptoms appear. When exercise produces feelings of fatigue, rather than a sense of increased energy, don’t exercise harder. Instead, add days of lighter workouts or rest with your routine. Get medical help when serious symptoms appear and if they persist despite adjustments to your workout routine.
In a time when health professionals are trying to get us up off the couch, you never hear about the risks of working out too hard, or overtraining. Although most often associated with professional athletes, there is a rise in the occurrence of overtraining in overzealous recreational athletes. Rather than increase the health benefits of exercise, overtraining can cause serious health problems.
The definition of overtraining varies between individuals, as it is depends upon a person’s level of physical fitness. With milder symptoms, some professionals consider it overreaching rather than overtraining. Despite the hair splitting over its name, over-exercise can be as serious as under-exercising. The notion that goes hand in hand with “no pain, no gain” seems to be that pushing longer and harder is healthier. This is far from the truth. Your body needs time to recover from extreme exertion. If you push too far, and too hard, you can end up suffering from overtraining syndrome.
Symptoms of overtraining
If you continue to overreach your physical exertion, without allowing time for recovery, you can start to experience one or more of the symptoms of overtraining. Fatigue that continues after your workout is over is one of the earliest symptoms of overtraining. Other mild symptoms are:
• tension
• irritability
• decreased appetite
• restless sleep
• loss of sexual desire
• more aches and pains
• declining athletic performance
There can be even more serious effects for exercise zealots. Anxiety, depression and other alterations in mood can be the cause or one of the serious side effect of overtraining, and need to be addressed. Other more serious symptoms are:
• menstrual irregularities in women
• more significant sleep problems
• prolonged muscle soreness and noticeable decrease in muscle strength
• markedly diminished athletic performance
Men are at higher risk of overtraining than women. Regardless of your sex, your risk of suffering from overtraining syndrome rises with increases in the frequency, intensity and duration of your workout sessions. This is especially true if you ramp up everything at the same time, working out longer, harder and more often. You are also at risk of overtraining if you deviate from prior successful training history. In addition, environmental conditions such as time of year, climate, and altitude can contribute to overtraining symptoms as some medications and the overuse of alcohol, tobacco, caffeine, herbs and stimulants.
There is no blood test to confirm overtraining syndrome. If left unattended, overreaching and overtraining can result in serious health problems. The best way to prevent this is to pay attention to your body, be aware of the symptoms and respond immediately if one or more symptoms appear. When exercise produces feelings of fatigue, rather than a sense of increased energy, don’t exercise harder. Instead, add days of lighter workouts or rest with your routine. Get medical help when serious symptoms appear and if they persist despite adjustments to your workout routine.
